Charlotte's Kitchen » Fish

Pan Seared Tilapia over Black Beans

Char — Thu, 09 Jun 2011 03:54:09 +0000

I’m back, after a sad, busy hectic couple of months that changed our lives forever. Rather than getting into that though, I wanted to share a great meal that John made a few weeks ago. Although Tilapia is “The” fish that everyone is makin, we hadn’t gotten around to trying it.

We finally bought some and John surprised me with it one evening. Here’s a very simple recipe for a delicious meal.

Pan Seared Tilapia over Black Beans

Prep time: 5 mins

Cook time: 15 mins

Total time: 20 mins

Serves: 2

Ingredients

1 Can Black Beans in Seasoned Sauce
1 Tablespoon Extra Virgin Olive Oil
2 6 – 8 oz Tilapia Filets
Cajun Seasoning
Fresh Salsa

Directions

Add entire can of black beans into a pot over medium heat.
Bring beans to a slow simmer, lower heat and leave uncovered to reduce and thicken.
Heat a 10 inch non-stick pan over medium high heat; add oil.
Season fish filets liberally on each side with Cajun seasoning and add to pan.
Pan sauté for 2 – 3 minutes on each side, turning once.
Begin plating by placing a generous portion of black beans on one half of the plate.
Carefully rest the fish filet on top of the beans, and top the filet with fresh salsa. Serve.

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Mini Crab Cakes

Char — Wed, 03 Dec 2008 11:00:09 +0000

Ingredients:

1/3 cup finely chopped red bell pepper

2 T finely chopped parsely

2 T finely chopped scallions

3 T mayonnaise

2 t lemon juice

2 t Dijon mustard

1 t Worcestershire Sauce

1/2 t freshly ground Watkins Black Pepper

3/4 cup panko bread crumbs (available in the ethnic foods section of grocery stores)

1 pound lump crabmeat, shell pieces removed

2 T vegetable oil, plus more as needed

Lemon wedges

Directions:

Mix the bell pepper, parsley, scallions, mayonnaise, lemon juice, mustard, Worcestershire sauce and black pepper in a large bowl. Add the bread crumbs and crabmeat and toss gently to mix.

Divide the crab mixture into 12 equal portions (about 1/4 cup each) and shape each into a 1-inch-thick patty.

Heat the vegetable oil in a large skillet over medium-high heat. Add the crab cakes to the skillet and cook until they’re golden on both sides, adding more oil as needed. Cook about 3 minutes per side. Serve warm with lemon wedges.

Makes 12.

Pumpkin Walnut Biscuits

Char — Wed, 05 Nov 2008 12:57:18 +0000

Ingredients:

1 3/4 cups flour

3 T sugar, plus a little extra for topping

1 T Watkins Baking Powder

3/4 t salt

3/4 t Watkins Cinnamon

3/4 t Watkins Ginger

5 T cold butter, cut into 1/4-inch pieces

1/2 cup light cream, plus a little extra for glaze

1/3 cup solidly packed pumpkin mash or canned pumpkin

1 1/2 T honey

Directions:

Heat the oven to 375 degrees. In a large bowl, combine the flour, sugar, baking powder, salt cinnamon and ginger. Use your fingertips or a pastry blender to work in the butter. Keep mixing until the ingredients resemble a coarse, flaky meal, then stir in the chopped walnuts. In a smaller bowl, whisk together the cream, pumpkin and honey. Make a well in the dry ingredients and pour the liquid into it. Stir briskly until the dough pulls together, then let it sit for 3 minutes.

Flour your hands and your work surface. Gently knead the dough into a ball, then pat it into a 1-inch thick disk. Using a 2-inch biscuit cutter or drinking glass, cut the dough into rounds and place them on a lightly greased cookie sheet, leaving a couple of inches between them. Repeat this process until you’ve used all the dough. Brush the biscuit tops sparingly with cream and then sprinkle on a little sugar.

Bake the biscuits on the center oven rack until they are light golden brown, about 20 minutes. Transfer them to a wire rack to cool for 5 minutes before serving. Makes about 12 biscuits.

Crispy Baked Fish & Herbs

Char — Fri, 18 Apr 2008 11:00:08 +0000

Ingredients:

4 fillets white fish, about 1 pound

1 egg white

1 tablespoon water

1/2 c up cornflake crumbs

1/8 teaspoon Watkins Lemon Pepper

2 teaspoons chopped fresh parsley

1 teaspoon low-fat margarine, melted

Directions:

Preheat oven to 400 degrees. Lightly spray a medium-size shallow baking pan with vegetable spray. Rinse fish and pat dry. In a small bowl, beat egg white with a little water. Dip fish in egg white, then roll in crumbs. Arrange fish in baking pan. Sprinkle with lemon pepper and parsley, then drizzle margarine over all. Bake, uncovered, about 20 minutes or until fish flakes easily. Serve immediately.

Tuna Salad

Char — Wed, 16 Jan 2008 11:28:29 +0000

Tuna is one of the easiest ways to make a healthy lunch, and can be used to make more than just the traditional sandwich. Here’s a few ideas:

Ingredients:

1 6 1/2 oz. can white tuna, packed in water
2 tablespoons low-fat mayonnaise-type salad dressing (Miracle Whip)
1 tablespoon finely chopped celery
1 tablespoon pickle relish
1 hardcooked egg
1 tablespoon minced onion

Directions:

Drain tuna well; place in a small bowl.
Break apart tuna with a fork.
Peel egg and dice.
Add salad dressing, celery, relish and diced egg; toss gently to combine.
Use as desired.

Yield: 2 (1/2 cup) servings.

Ideas:

Use to stuff fresh tomatoes, then serve on a bed of spinach with alfalfa sprouts.
Boil eggs, discard yolk. Stuff egg centers with tuna salad and arrange on a bed of greens. Garnish with cherry tomatoes.
Make a good old fashioned Tuna Sandwich.

Alaska Salmon Salad Sandwich

Char — Thu, 14 Jun 2007 19:35:30 +0000

Here’s a very nice twist on tuna fish sandwiches. For those special occasions, why not use salmon?

Ingredients

15 1/2 ounces canned Alaska salmon

1/3 cup plain nonfat yogurt

1/3 cup chopped green onions

1/3 cup chopped celery

1 tablespoon lemon juice

Black pepper, to taste

12 slices bread

Directions:

Drain and flake salmon.

Stir in remaining ingredients except pepper and bread.

Season withpepper to taste.

Spread salmon mixture on half of bread slices; top with remaining bread.

Cut sandwiches into halves or quarters.

Makes 6 sandwiches.

Nutritional Information (from MasterCook Deluxe 8.0)

Per Serving:
246 Calories;
6g Fat (23.5% calories from fat);
19g Protein;
27g Carbohydrate;
1g Dietary Fiber;
41mg Cholesterol;
691mg Sodium.

*Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat.

Enjoy!